Landmine Standing Side Bend
Landmine Standing Side Bend Exercise Description
The Landmine Standing Side Bend is a frontal‑plane trunk lateral flexion using a barbell anchored in a landmine. It emphasizes the lateral abdominal wall—primarily the internal and external obliques—while the quadratus lumborum assists and the spinal erectors and deep core help stabilize the spine against rotation. Because the load is held at the side, it provides a clear line of resistance for controlled side‑bending without forward/backward flexion. The hips and feet contribute by maintaining a level pelvis and steady base as the torso moves. Performed with smooth, pain‑free ranges and a neutral spine, this drill builds lateral trunk strength and control relevant to everyday carrying and athletic positions.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Quadratus Lumborum
- Stabilizing Muscles: Iliocostalis, Longissimus, Multifidus, Spinalis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Barbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Female
How To Do The Landmine Standing Side Bend Exercise
‘- Secure one end of a barbell in a landmine (or firmly in a corner). Stand perpendicular to the bar, feet about hip‑ to shoulder‑width, knees soft.
– Hold the sleeve with the hand closest to the bar; arm straight, wrist neutral, bar end resting near the outside of your thigh. Let the other arm relax at your side or across your torso.
– Stack ribs over pelvis, set a neutral spine, and brace your abdominal wall as if preparing to be tapped.
– Keeping shoulders and hips square, slide the loaded hand down the same‑side thigh toward the knee, bending only in the frontal plane. Do not rotate or lean forward/backward.
– Allow a small, natural shift at the hips while keeping the pelvis level and weight balanced through mid‑foot.
– Stop at a comfortable, controlled end range; neck stays long, shoulders away from ears.
– Return to tall by “shortening the space” between ribs and pelvis on the side opposite the weight, bringing shoulders back over hips.
– Keep the elbow straight and the bar close to your leg throughout; move slowly and with control.
– Switch sides and repeat for the opposite direction.
Landmine Standing Side Bend Tips
‘- Stand perpendicular to the bar with feet hip‑ to shoulder‑width apart and knees soft.
– Hold the bar sleeve with the hand closest to the bar, arm straight, wrist neutral, and the bar end near the outside of your thigh.
– Let the non‑working arm relax at your side or rest it across your torso.
– Stack your ribs over your pelvis, maintain a neutral spine, and lightly brace your abdominal wall as if preparing to be tapped.
– Keep shoulders and hips square as you slide your loaded hand down the same‑side thigh toward the knee.
– Bend only in the frontal plane; avoid rotating or leaning forward or backward.
– Allow a small, natural shift at the hips while keeping your pelvis level and weight balanced through the mid‑foot.
– Stop at a comfortable, controlled end range with your neck long and shoulders away from your ears.
– Keep the elbow straight, the bar close to your leg, and move slowly and with control as you return to tall by shortening the space between ribs and pelvis on the side opposite the weight.
Landmine Standing Side Bend Beginner Introduction
The Landmine Standing Side Bend uses a barbell anchored at one end, with the lifter standing next to the free sleeve and moving the torso in a gentle sideways arc. The load travels close to the outer thigh, encouraging motion that leans the body laterally instead of folding forward or backward. Throughout the exercise, shoulders and hips stay aligned so the main action happens through the trunk, with the bar path giving a clear sense of how far the side bend goes.
This pattern especially targets the side abs and surrounding core, with support from the side of the lower back and the rest of the back muscles to resist twisting. The stance calls on the hips, legs, and feet to act as a steady platform, helping the pelvis remain fairly level while the upper body shifts. Practiced with a smooth, controlled rhythm and a range that feels comfortable, this landmine drill can build strength and control for everyday tasks like carrying objects on one side, as well as for athletic positions that demand strong, stable side bending.